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  1. #221
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    Happy Hour: Run 800 Meters

    Pre-Party: Pistol Progressions + 20 Pistols on each leg

    Party: For Time Complete:

    Buy in - 1,000 meter row

    30 Squat Snatch (L1 - 75/50); (L2 - 115/75)

    150 Doubleunders


    took me ~14:20

    wasn't feeling great - only 5-6 hours of sleep the past couple nights. Intensity on the snatches a little lacking
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  2. #222
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    Happy Hour: Run 800 meters + Wrist Mobility + Shoulder Mobility

    Pre-Party: Snatch - 4 @ 85%; 2X3 @ 90%; 2X2 @ 95% (Based on 1 RM Snatch), Rest 90 Seconds between reps. THEN, Snatch 8 @ 70% - Alternate reps between power snatch and squat snatch (30 seconds rest between each rep.

    165,I70,180

    then 135#

    Party: Front Squat 5X3

    225,235,245,245,250(f)
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  3. #223
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    Happy Hour: 1,000 meter Row

    Pre-Party: Weighted Pullups - 3 Sets of ME - just did normal strict - 16, 6, 6 - waaay down from my PR of 23 unbroken O_O If you don't train strict pull ups then they disappear...

    Party: 3 Rounds of:

    1 Minute to complete 25 Box Jumps (L1 - Anything under 24/20); (L2 - 24/20)

    REST 30 SECONDS

    1 Minute to complete 25 Kettlebell Swings (L1 - 45/25); (L2 - 55/35)

    REST 30 SECONDS

    **If athlete is unable to complete the required amount of reps for each movement, athlete will be assessed a 7 burpee penalty per movement not completed (Eg: Max Penalty will be 42 burpees)

    completed without a burpee penalty...
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  4. #224
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    Rest Day in preparation for two day competition in two days: Winter WODfest

    In the past I've given myself very little rest before competitions, giving a full three days this time to see how it works.
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  5. #225
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    The WODs were announced for this weekend's competition yesterday. Here they are:

    DESCRIPTIONS
    Neoprene knee sleeves are allowed, but not wraps.
Wrist wraps are allowed, but not straps. You will be able to use wrist wraps or athletic tape on your wrists, but not both.
Gloves and/or leather hand grips are not allowed. You may only use athletic tape, no other adhesive is allowed.
    WOD # 1,2,3 are all at CrossFit Eminence
Swim WOD #1 and #2 are all at VMAC Pool in Thornton, CO

    Winter WODfest WODS

    WOD #1

    12 min time cap
    
150m Plate Pinch Carry 25/15lbs

    42 Double Unders

    21 Pull Ups

    150m Plate Pinch Carry 25/15lbs
    
30 Double Unders
    15 Pull Ups

    150m Plate Pinch Carry 25/15lbs

    18 Double Unders

    9 Pull Ups

    WOD #2

    AMRAP in 10 minutes

    4 HSPU
    
8 Squat Cleans 135/95lbs

    12 Med Ball Toss 20/14lbs 
(10’ target)


    WOD #3: Tabata Style
    Ground to Overhead Ladder for Max Load

    Males will start at 115lbs and ending at 275lbs

    Females will start at 75lbs and ending at 235lbs

    You must do at a minimum of 1 lift at each bar. It is up to the athlete whether to go for more reps at that station. Score is total load lifted throughout ladder.


    Swim WOD #1
    7 minute time cap
    50 Plate to Overhead 45/25lbs

    150m Freestyle Swim




    Swim WOD #2
    12 minute time cap
    
50 Russian Twists 45/25lbs

    50m Freestyle Swim

    50 Air Squats

    50m Kickboard Swim
    
50 HRPU

    50m Pull Buoy Swim
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  6. #226
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    I'll do a write up of how the competition went later this week

    Pre-Party: Overhead Squat 3X5 AHAP - 185#, 200#, 200#

    Party: 6X2 - 1 Snatch Pull + 1 Hang Squat Snatch, work up in weight with 90 seconds in between sets. (1 Snatch Pull + 1 Hang Squat Snatch = 1 Rep)

    135#, 145#, 150#, 155#, 160#, 165#
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  7. #227
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    Happy Hour: 1,000 Meter Row - 3:24

    Pre-Party: Power Snatch 5X2 - 180# on my final set

    Party: EMOM for 9 minutes complete 1 Power Clean + 1 Squat Clean + 1 Split Jerk (must be unbroken and without dropping bar) - 205# though I did drop the bar
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  8. #228
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    How did the competition go?
    If I just said LOL, I lied. Do or do not. There is no try.

  9. #229
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    Happy Hour: 10 Side Plank Raises on each side + Shoulder Mobility

    Pre-Party: Muscle-up Practice (10 Minutes)

    Party: AMRAP in 12 minutes of:

    6 Power Cleans (L1 - 135/95); (L2 - 165/115)

    9 Pullups

    15 Wall Ball Shots (L1 - 14/10); (L2 - 20/14)


    5 rounds exactly (rx)


    Sleep update:

    On Monday night I slept from 5pm until 6:30 AM straight through
    Last night I slept from 5pm until 4:50 AM straight through

    AMAZING! This is one of those things married people with kids don't get to do!
    Last edited by TheFastCat; 02-08-2013 at 07:53 AM.
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  10. #230
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    Quote Originally Posted by justyouraveragecavemen View Post
    How did the competition go?
    Just waiting on the rest of the photos from the third party photographer to be posted and then I will do a write up! Thanks for asking!
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